BLK LBL Fitness Club – FITNESS / PERFORMANCE

Back Squat (Weightlifting Variable Reps & Sets)

Back Squat (Wave 2):

5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%

Post: 3 sets of 10 DB Reverse Fly

Reverse Dumbbell Fly

3 sets

10 DB Reverse Fly

Arc’Teryx (5 Rounds for time)

(RX’d)

Every 2:30 (5 sets)

7 Thrusters (135/95)

250/200m Row

(Scale)

Every 2:30 (5 sets)

7 Dumbbell Thrusters (light)

175/150m Row

Target time each set: 1:20-1:40

Time cap each set: 1:45

Metcon (Distance)

8 min AMRAP

20 Sandbags to Shoulder

Max Distance Ski

–Rest 2 min.–

8 min AMRAP

20 Sandbags to Shoulder

Max Distance Row

–Rest 2 min.–

8 min AMRAP

20 Sandbags to Shoulder

Max Distance Ski

KOH – Challenge (AMRAP – Reps)

Every Monday is test day to see how your skills are improving!

Take 3 minutes to find your best unbroken set (max of 100 reps).

Level 1: single-unders

Level 2: double-unders

Level 3: crossover single-unders

Level 4: crossover double-unders

Note: If you achieved 50+ reps last week, consider moving up a level and working on the next skill as you continue this challenge.